This module provides an in depth

understanding on what is Physical Fitness. It

tackles the two components which are
health related and skill related fitness and
provide activities that will test student’s
performance under each specified
component.

This module also provides students the

ability to create a training program exercise
using the different training principles. The
students use the components of Physical
Fitness as the focal area in the creation of
the exercise training program.
PROGRAM OUTCOMES
The minimum standards for the Bachelor of Physical Education (BPEd) program are expressed in the following minimum set
of learning outcomes:

Common to all programs in all types of schools

The graduates have the ability to:

a. articulates and discuss the latest developments in the specific field of practice. (Philippine Qualifications
Framework level 6 descriptor)

b. effectively communicates orally and in writing using both English and Filipino

c. work effectively and independently in multi-disciplinary and multi-cultural teams. (PQF level 6 descriptor)

d. act in recognition of professional, social, and ethical responsibility

e. preserves and promote "Filipino historical and cultural heritage"

(based on RA 7722)

Common to the discipline (Teacher Education)

a. Articulate the rootedness of education in philosophical, sociocultural, historical, psychological, and political
contexts.

b. Demonstrate mastery of subject matter/discipline.

c. Facilitate 'earning using a wide range of teaching methodologies and delivery modes appropriate to specific
learners and their environments.

d. Develop innovative curricula, instructional plans, teaching approaches, and resources for diverse learners.

e. Apply skills in the development and utilization of ICT to promote quality, relevant, and sustainable educational
practices. I

f. Demonstrate a variety of thinking skills in planning, monitoring, assessing, and reporting learning processes and
outcomes.

g. Practice professional and ethical teaching standards sensitive to the changing local, national, and global
realities.

h. Pursue lifelong 'earning for personal and professional growth through varied experiential and field-based
opportunities.

Specific to a sub-discipline and a major (Physical Education)

a. POI - Disciplinal Knowledge: Apply scientific and evidence based practices critical to the educational and
learning processes.

b. P02 - Movement and Competency and Proficiency:

1. Demonstrate skillful performance in a variety of physical activities.

2. Adapt performance to variety of physical activity settings: (e.g. formal classes, recreational, and competitive)

c. P03 - Curriculum and Program Planning, Implementation, Monitoring and Evaluation:

1. Critically examine the curriculum (e.g. content, pedagogy and assessments) and program, and enhance (e.g.
innovate) them necessarily.
2. Plan and implement safe and effective physical activity programs to address the needs of individual and groups
in school and/or non-school settings.

3. Monitor and evaluate physical activity programs in school and/or non-school settings.

4. Use appropriate assessments in, as and for student or client learning.

5. Use information, media and technology in pedagogy and for lifelong learning.

d. P04 - Professional Accountability and Responsibility:

1. Demonstrate firm work/professional ethics.

2. Cultivate solidarity by working and dealing with (relating to others harmoniously.

3. Promote the advancement of the profession by making sense of and getting involved in current discourse that
impact on the profession.

4. Pursue lifelong learning for personal and professional development.

e. P05-Communication:

1. Communicate effectively with PE practitioners, other professionals and stakeholders.

2. Use oral, written, and technology formats deftly.

Common to a horizontal type as defined in CMO 46, 2012

a. Graduates of professional institutions demonstrate service orientation in their respective professions

b. Graduates of colleges are qualified for various types of employment and participate in development activities
and public discourses, particularly in response to the needs of the communities they serve

c. Graduates of universities contribute to the generation of new knowledge by participating in various research
and development projects

Moreover, graduates of State Universities and Colleges (SUCs) must have the competencies to support "national, regional
and local development plans" (RA7722).

All private higher education institutions (PHEI), may adopt mission related program outcomes that are not included in the
minimum set of learning outcomes.

CMO 80 s. 2017
 TABLE OF CONTENTS

PREVIEW i
PROGRAM OUTCOMES ii

TABLE OF CONTENTS iv

POWER UP v

CHAPTER 1: INTRODUCTION TO PHYSICAL FITNESS 1

WHAT IS PHYSICAL FITNESS? 2

PHYSICAL FITNESS VS EXERCISE 3

PARQ AND YOU 4

SIMPLE ACTIVITIES: ANATOMICAL MOVEMENTS 5

TRAINING PRINCIPLES 7

CHAPTER 2: HEALTH RELATED FITNESS COMPONENTS 11

CARDIOVASCULAR FITNESS 13

MUSCULAR STRENGTH AND MUSCULAR ENDURANCE 14

FLEXIBILITY 15

BODY COMPOSITION 15

CHAPTER 3: SKILL RELATED FITNESS COMPONENTS 23

AGILITY 24

POWER 25

SPEED 26

REACTION TIME 26

COORDINATION 28
BALANCE 29
POWER UP
At the end of the module, the students should be able to:

1. Analyze the different components of Physical Fitness

2. Identify the major muscle group and the different anatomical movement
3. Develop a fundamental knowledge on how exercise program works
4. Create physical fitness program with learnings on the components of Physical
Fitness that inculcate different training principle

5. Design how to maintain a healthy diet amidst pandemic crisis

PHOTO FROM https://blog.prepscholar.com/how-long-ahead-of-the-sat-you-should-begin-studying-and-prepping

START!
INTRODUCTION TO PHYSICAL FITNESS
Thinking Notes
Exercise: What does physical fitness mean to you? Does it only applies to elite athletes and
sports enthusiasts?

NAVIGATE
What is Physical Fitness?

Physical fitness allows you to perform daily activities and face physical and emotional stress during
moments of increased intensity. If you are physically fit, you have good physical health and mental
health. Being physically fit helps people to perform exercise well in all circumstances despite of
age. Therefore, fitness can be explained as a state that allows each and every person to feel, look
and perform well in every action they do.
From https://www.myfit.ca/archives/definition_of_physical_fitness.asp

PHOTO FROM https://medium.com/mop-developers/regular-exercise-boosts-your-productivity-d12381778615

2
Physical Activity vs. Exercise

Physical activity is defined as any bodily movement produced by skeletal muscles that require
energy expenditure. Popular ways to be active are through walking, cycling, sports and
recreation, and can be done at any level of skill and for enjoyment. Regular and adequate
levels of physical activity:

 improve muscular and cardiorespiratory fitness;

 improve bone and functional health;
 reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of
cancer (including breast cancer and colon cancer), and depression;
 reduce the risk of falls as well as hip or vertebral fractures; and
 are fundamental to energy balance and weight control.

The term "physical activity" should not be confused with "exercise", which is a subcategory of
physical activity that is planned, structured, repetitive, and aims to improve or maintain one or
more components of physical fitness. Beyond exercise, any other physical activity that is done
during leisure time, for transport to get to and from places, or as part of a person’s work, has a
health benefit.

Increasing physical activity is not just an individual issue. It requires a whole of society and
culturally relevant approach and therefore demands a collective effort across different sectors
and disciplines.
FROM W.H.O. https://www.who.int/health-topics/physical-activity#tab=tab_1

Thinking Notes
Physical Activities and Exercise: List 5 physical activities and 5 exercises that you do.
Physical Activity Exercise

Before you engage in exercise activities, you need to answer the survey questionnaire entitled
PAR-Q and YOU (Physical Activity Readiness Questionnaire). This i s a common method of
uncovering health and lifestyle issues prior to an exercise program. The questionnaire reveals any
family history of illness.

3
4
Simple Activities: Anatomical Movement Discussion

It is best for you to understand some of the basic anatomical terms simply because the movements
in exercise activities are patterned after it. Below is the list of some anatomical movements and
terms.
The following sources and pictures came from https://teachmeanatomy.info/the-basics/anatomical-terminology/terms-of-movement/

Flexion and Extension

Flexion refers to a movement that decreases the angle between two body parts.

Extension refers to a movement that increases the angle between two body parts.

Abduction and Adduction

Abduction is a movement away from the midline

Adduction is a movement towards the midline.

5
 Medial and Lateral Rotation

Medial rotation is a rotational movement towards the midline.

Lateral rotation is a rotating movement away from the midline.

Elevation and Depression

Elevation refers to movement in a superior direction (e.g. shoulder shrug), depression refers to
movement in an inferior direction.

Pronation and Supination

Supination and pronation are terms used to describe the up or down orientation of your hand,
arm, or foot. When your palm or forearm faces up, it’s supinated. When your palm or forearm
faces down, it’s pronated. FROM https://www.healthline.com/health/bone-health/whats-the-difference-between-supination-and-pronation

CLICK AWAY

Click the link for more examples of anatomical movements:

https://www.youtube.com/watch?v=aRaLjN2cTYo

https://www.youtube.com/watch?v=X5RUFXZZBH4&t=449s

6
 Thinking Notes
Simple Anatomical Movements: Have you performed any anatomical movements during your
exercise workout or your daily routine? Give at least 5 movements that you did.

Training Principles

This section allows you to understand the training principles and the rationale behind it. On the
latter part of this module, you will use these principles in order to create your own exercise training
program.
The following sources came from https://chiropractornorthshore.com/exercises-stretches/exercise-principles/

Principle of PROGRESSIVE OVERLOAD

 Combination of 2 mini principles: Overload & Progression.

 Overload: to improve fitness and strength, the load/demand on the body must be
greater than what the body is accustomed to.
 The load/stress must be outside your comfort zone. In other words, you have to put some
effort and push your body.
 The body will respond to the load by physiologically adapting to it.
 Progression: gradually increasing the load and the stress on the body.
 Progressive overload principle can be achieved by changing the F.I.T.T. parameters:
 F.I.T.T. = Frequency, Intensity, Time of training (duration), Type (mode) of training
 Progressive overload can be achieved by increasing frequency, intensity, timing, and
modifying the type of exercise.
 Safe progression of overload is key to achieving positive results from your exercise
program.

7
 Principle of INDIVIDUALIZATION

 Exercise should be very specific to every individual since every person is different.
 Programs should be designed by taking into account every person’s unique characteristics
such as physical abilities, potentials, psychology, body type, age, gender, physical
strength, athletic background, daily stress factors, health and nutrition factors, etc.

Principle of REGULARITY

 Exercise must be done at regular intervals and be consistent.

 Consistency allows the body to adapt more efficiently and quickly.
 Ideally exercise should be done 3-5 times per week.

Principle of SPECIFICITY

 Exercise should be designed based on your specific goals and needs.

 Also known as the SAID principle (Specific Adaptation to Imposed Demands).
 Specific exercise elicits specific adaptations to create specific training effects.
 In other words, your body adapts to the specific demands on it; therefore, exercises should
be designed to be as close as possible to the specific goals and resemble specific sport
movements.
 For example, if your goal is long distance running, then your program should include
distance running; on the other hand, if your goal is bodybuilding, then your program should
include heavy resistance training.

Principle of REVERSIBILITY

 Use it or lose it.

 The effects of training and body’s adaptations are reversed if training sessions are too far
apart or if there is a long break in exercise.
 Exercising consistently is key to maintaining fitness.
 As your body becomes fitter, you do not have to exercise as much to maintain the same
level of fitness.

Principle of VARIATION & ADAPTATION

 Over time, your body will completely adapt to a specific exercise routine to a point where
your body will reach training plateau.

8
  To limit reaching training plateau, exercise must be varied and modified.
 Variation in exercise also helps increase motivation and compliance, and helps decrease
risk of injuries by over-training.

Principle of REST & RECOVERY

 During exercise, physiological breakdown of tissues occurs and metabolic wastes

accumulate
 The body repairs itself and removes wastes when you rest, eat, and sleep.
 Rest & recovery between exercise sets and sessions are as important as the exercise
program itself.
 Not allowing your body to rest and recover properly will lead to decreased performance,
injuries, and fatigue.
 Optimal rest and recovery time is 24-48 hours post training
 Rest and recovery can also be achieved by alternating more strenuous training days with
easier training days, or alternating muscle groups from day 1 to day 2.

Principle of PERIODIZATION

 This principle relates to the long-term plan or goal of an individual.

 It refers to the changes or variations in the training program that are implemented over
the course of a specific period of time, such as a year.
 It is the systematic planning of specific training goals or a specific sport.
 The aim is to achieve optimal improvements in athlete performance at the right time, while
minimizing injury and burnout.
 Periodization breaks training into days, weeks, and months. In some sports, periodization
categorizes training into pre-season, in-season, and post-season.

Thinking Notes
Personal Insights: Have you done any of these training principles? If yes, share it below. If not,
what do you think is the best principle that will apply to you. Why?

9
SAVE

 Physical fitness allows you to perform daily activities and face physical and emotional stress
during moments of increased intensity.
 The term "physical activity" should not be confused with "exercise", which is a subcategory
of physical activity that is planned, structured, repetitive, and aims to improve or maintain
one or more components of physical fitness. Beyond exercise, any other physical activity
that is done during leisure time, for transport to get to and from places, or as part of a
person’s work, has a health benefit.
 Use the training principles in creating your own exercise program

SUBSCRIBE

OBJECTIVES SELF – RATING NOTE-TO-SELF

Rate how you extensively
you were able to do the
objectives for the lesson.
1 – poor 2 – good 3-
excellent
Have I been able to:
Write anything that you
think you still need to work
on or should remember
about this lesson and the
objectives.

1. Define Physical
Fitness?
2. Differentiate
Physical Activity
from Exercise?
3. Answer honestly the
PAR Q and YOU?
4. Perform some
Anatomical
Movements?
5. Understand the
training principles?

10
START!

HEALTH RELATED COMPONENTS OF PHYSICAL FITNESS

Thinking Notes
A Doodled World: Draw below, 5 things that are related to your health as of this
moment. Stick figures will do.

NAVIGATE

Being physically healthy is the number one trending goal for the year 2020. Due to the pandemic
that makes each individual paranoid and somehow doubtful of their health condition, making
the immune system strong is somehow the only solution while waiting for the vaccine to be
created and made available for all. Aside from different vitamins that an individual takes, they
also vent out in different series of exercises. Where the focus is to make the cardiorespiratory
endurance stronger than before. According to the Meriam Webster Dictionary, Physical Fitness is
defined as good health and strength achieved through exercises. This one branch of physical
education clearly discusses the importance of health and exercises towards a healthy lifestyle.
This is also why Physical Fitness has two related components, HEALTH RELATED and SKILL RELATED.

This is an introduction to the first related components of Physical Fitness, the Health-Related
Components. Under health related components, there are several discussions that focusing on
the health condition of an individual such as the capacity of a person to produce oxygen while
doing an activity, the composition of an individual pertaining to body type and ability of the
muscle to produce work.

Many search engines in web browser and even in books produces different components of fitness
but most likely, 5 health-related components are always present in each discussion. These are
cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body
composition.

12
WHAT IS CARDIOVASCULAR FITNESS?

Cardiovascular fitness can be simply defined as the ability of your heart and lungs to supply
oxygen throughout your body while doing an exercise. An extensive definition and discussion of
cardiovascular endurance or also called as aerobic endurance is found at myth and mythology
is found at:
https://med.libretexts.org/Bookshelves/Health/Book%3A_Health_Education_(Rienk_and_Lundin)/11%3A_Physical_Fitness/11.03%3A_Hea lth_Related_Components_
of_Physical_Fitness
(Contributed by Garrett Rieck & Justin Lundin)
Kinesiology and Physical Education at College of the Canyons

Photo from https://www.fitnesshealth101.com

The healthier your heart and lungs is, the stronger your cardiovascular endurance will be.
Therefore, the focus of a certain exercises is to improve first the cardiovascular endurance and
secondary will be the target muscle. This is because the responsibility of our lungs and heart is to
pump as much as needed oxygen to our brain (as the main controller of our body) to supply it in
all parts of our body as we continue to move. At the same time, the target muscle will eventually
contract as our brain sends thousands of signals to create a certain movement while receiving
the supplied oxygen.

13
 Thinking Notes
A Debatable Case. As a student doing physical activity, what is more important, your
brain or your heart? Explain the rationale behind your answer.

WHAT IS MUSCULAR STRENGTH AND MUSCULAR ENDURANCE?

Muscular Strength is the ability of your muscle to exert force in a given time to execute a
movement while Muscular Endurance is the ability of your muscle to do a repetitive of movement
(exerting force and power) over a long period of time.

An example of showing strength and endurance is lifting a 10kg dumbbell and do a bicep curl.
The number of repetitions of doing bicep curl with 10kg dumbbell will show how high the
endurance of the person doing the task while the ability to lift the 10kg dumbbell shows the
muscular strength of the person doing it.

Thinking Notes
Justify your own. Using other activity or sports, give another example of showing
muscular strength and endurance at the same time.

14
WHAT IS FLEXIBILITY?

According to the U.S. Surgeon General's report on physical activity and health, flexibility is defined
as " a health-related component of physical fitness that relates to the range of motion available
at a joint." As cited by Jennifer R. Scott of https://www.verywellfit.com/.

This explains the ability of an individual to bend their bodies in different ways while not
experiencing pain and fractures. But the capability to do it are not present in all individuals
specially those who are not physically active. It requires a lot of exercises and practice to be more
flexible. There are many ways to measure flexibility and one is the zipper test.

Zipper Test right over left Zipper Test left over right

Thinking Notes
Imitate me. Try to do the illustration above using your right and left arms. Kindly tick or write YES
if both hands reaches each other
ZIPPER TEST RIGHT OVER LEFT ZIPPER TEST LEFT OVER RIGHT

WHAT IS BODY COMPOSITION?

Body Composition is usually defined as the type of matter that composes the weight of an
individual. Usually it falls on the body weight of a person. The body composition can be measure
using different ways and measurement, the most popular and old type of measuring body
composition is the skin fold caliper.

There are usually 3 regions to measure the adipose tissue:

1. Upper arm region
2. Abdominal region
3. Leg region

Photo from www.istockphoto.com

© Jonathan Downey
A detailed explanation in using skin fold caliper can be read in this website: http://www.fitstream.com/articles/how-to-measure-body-fat-using-calipers-a38.

15
Another way of getting the body composition is the traditional BMI of Body Mass Index. BMI is
usually used to identify individuals at risk of diseases. Although the results are not accurate
because it only measures the body weight of an individual, it still effective to see if an individual
is prone or at risk of any heart diseases. The formula for BMI is shown below:

kg/m²

The table to identify the result of BMI text are shown below:

BMI kg/m²

Underweight <18.5
Normal Weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity I 30.0 – 34.9
Obesity II 35.0 – 39.9
*This data was adopted and recommended by UP-PGH Family Medicine Research Group

Thinking Notes
Calculator. Try to get your BMI by getting first your height in meter and weight in kilogram

Height: BMI Result:

Weight: Category: (Underweight-Obese III)

Body composition using height and weight can sometimes be misleading. Because the
measurement focuses more on the total bod weight of an individual and not on what composes
that weight. Look on the illustration below:

Left person weighs 75kg with Right person weighs 75kg with
20% body fats. 45% body fats.

16
DOWNLOAD

To strengthen and improve the different components of fitness under health related, the following
activities are suggested. Try to do the specified activity in each component and record your result.

BODY COMPOSITION AND CARDIOVASCULAR ENDURANCE

Get your resting heart rate and Choose 1 activity and do it Working Heart Rate (WHR) – is
working heart rate after the after getting the RHR. the number of pulse beat in a
suggested activity and record minute right after a specific
it. 1. 3 minutes butt kicks activity. Usually working heart
Resting heart rate (RHR) – 2. 30 jumping jacks rate is higher than resting heart
locate your pulse (radial or 3. Do 2 rounds of dancing rate because the heart and
carotid) using your point and using the music of lungs is supplying more oxygen
index finger. Once the pulse is oppa Gangnam style needed by the brain to
located, kindly count the distribute in all parts of the
4. 50 jump rope
number of beats starting with body while moving.
zero “0” in 10 seconds. After 5. 5 minutes of brisk Right after the chosen activity,
getting the result of counting, walking locate again your pulse and
multiply it to 6. start counting it starting with
zero “0” in 10 seconds then
multiply the answer to 6.

RHR = # of Chosen Activity = WHR =

MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

One-minute push-up test. This fitness test measures specifically measures the muscular endurance
more. The muscles such as deltoids, triceps and pectoralis major will be of use.
Direction:

1. Your hands should be placed slightly wider than shoulder width apart, with fingers
pointing forward. Your feet should be together. Do not cross them.
2. Starting from the up position (front leaning rest), lower your body until your upper arms
are parallel to the ground in the down position. You will then return to the up position. In
the up position you must be extended, to count. This is one repetition.

Photo from: builtlean.com

17
3. Resting should be done in the up (front leaning rest position). Both hands must always remain in
contact with the floor.
4. The total number of correct pushups in one minute is recorded as the score.
https://www.mshp.dps.missouri.gov/MSHPWeb/PatrolDivisions/HRD/Trooper/documents/FitnessInstructionsRevisedMay2009.pdf (adapted and modified)

Recovery Time: 5 minutes

1-minute push-up result:

1-minute sit-ups. This measures the abdominal muscle region for endurance.
Direction:
1. Start by lying on your back, with your knees bent, heels flat on the floor. Your arms should be
placed crossing in front of your chest. (Be careful not to pull or strain neck). The buttocks must
remain on the floor with no thrusting of the hips.

2. A partner may hold your feet if you wish.

3. You should perform as many correct sit-ups as possible in one minute.
4. While in the up position, you should touch your crossed arms to your knees and then return
to a full lying position before starting the next sit-up. When returning to the down position your
shoulder blades should touch the ground.
5. Your score is the total number of correct sit-ups performed. Any resting should be done in
the up position.
https://www.mshp.dps.missouri.gov/MSHPWeb/PatrolDivisions/HRD/Trooper/documents/FitnessInstructionsRevisedMay2009.pdf (adapted and modified)

Recovery Time: 5 minutes

1-minute sit-ups result:

FLEXIBILITY
Reach the imaginary line. It measures how an individual can move joints in a full range of motion
while bending the body.

Direction:
1. Start by sitting straight and both legs are widely open. Suggested width (straddle position of
legs) is 24 inches (wherein the foot is the point of reference) since this is not a test but an exercise
to improve the flexibility of the body.

18
2. Both arms must extend forward and try to bend the upper body while reach the invisible line
between the open legs. (Do this slowly).

3. While reaching in front, try not to bend both knees and not to bounce.
4. Next point to reach is one foot using both arms. Extend one leg while the other must bend (see
picture below). Make sure that the extended leg is not bending. Then slowly reach the foot on your
extended leg by bending your waist forward. Then do the same to your other leg.

Photo by: https://greatist.com/fitness/stretching-exercises-lower-body-stretches

5. Try to hold the 2 exercises for 10 seconds then repeat 3 times.

Recovery Time: 2 minutes

Were you able to do it? Put a YES: NO:

check.

CLICK AWAY!

Check out the following sites for different ideas needed for the latter creation of exercises in

this module:

https://www.youtube.com/watch?v=xkJeE6-lHoQ&t=39s

https://www.youtube.com/watch?v=a90DXPhW6O4

https://www.verywellfit.com/the-components-of-fitness-4154074

19
 OFFLINE EXERCISES

Give at least three activities or sports that will measure each health-related
component. The activities that has been discussed in this module are not counted.

1. Cardiovascular Endurance

a.

b.

c.

2. Muscular Strength

a.

b.

c.

3. Muscular Endurance

a.

b.

c.

4. Flexibility

a.

b.

c.

5. Body Composition – give at least 3 ways of measuring body fats or body composition

aside from BMI and skin fold caliper.

a.

b.

c.

20
SAVE

 The most important component of fitness is under the health related because it discusses
the capability and limitation of an individual based on his/her performance and body
composition.
 There are a lot of different activities and exercises that can strengthen the health-related
components of fitness. There are no exceptions regardless of age, gender, physical
appearance, and own understanding.
 Being fitness does not mean having large group of muscles and normal weight. Fitness
define a person as free from and diseases or illnesses, emotionally and socially stable and
mentally active.

UPLOAD AND LEVEL UP!

In this lesson, we have learned about the health-related components of fitness and the activities
related to each component, now create an exercise routine that will improve and strengthen
your cardiovascular endurance, muscular strength and endurance and flexibility. Video
document the exercises routine that you created and do it for 8 weeks straight. Save all the
recorded videos in a flash drive and submit it on the 17th week of supposedly PE session via
dropping by in our university to transfer the files to your teacher’s laptop/flash drive. You may need
to communicate with your teacher for the exact deadline of submission.

21
SUBSCRIBE

OBJECTIVES SELF – RATING NOTE-TO-SELF

Rate how you extensively Write anything that you
you were able to do the think you still need to work
objectives for the lesson. on or should remember
1 – poor 2 – good 3- about this lesson and the
excellent objectives.
Have I been able to:

1. define each health-

related
components of
fitness.
2. differentiate
muscular strength
from muscular
endurance.
3. show familiarity on
the different
methods of
measuring body fats
and weights.
4. Perform the
different activities in
each health-related
component.
5. create my own
exercises routine
based on the
discussion.

22
START!
SKILL RELATED COMPONENTS OF PHYISCAL FITNEESS

Thinking Notes
Crossword Puzzle: How many words can you find? Encircle all your answers.
L O S B E R W X Q Z P B N U Y I

Q N P A G I L I T Y O L M 3 T O

A R E L I L U F P I W Y E R D G

A Q E A B C B D J U E R T Q S B

C F D N A D W G N M R Q S D E M

R E A C T I O N T I M E W E A V

Z U X E C O O R D I N A T I O N

NAVIGATE

Since we are done with Health Related Fitness Components, we will proceed with workouts that
develop our level of fitness beyond basic requirements for health. This is the SKILL RELATED
COMPONETS OF PHYSICAL FITNESS. We have six (6) components under it which are agility, power,
speed, reaction time, coordination, and balance.
WHAT IS AGILITY?

The quick definition of agility is that it refers to the ability to move swiftly and with ease during
physical activity. However, it also involves being able to change direction effectively and without
injury. It’s one of the skill-related fitness components as it comprises of keeping the body under
control at high-speed, and really takes some learning! It doesn’t have a huge impact on health
directly, but it certainly wards off injury and aids the body in completing more health-based
workouts.
https://origympersonaltrainercourses.co.uk/blog/components-of-fitness

Thinking Notes
Hexagon Jump Test: A hexagon made of tape on a hard surface is needed. Each side is 24-inch 120
degrees’ angle. The middle of the hexagon will be marked as the starting position, and 12-inch tape
trip will be used for this Hexagon. Use a stopwatch to record time in millisecond for this test.

Photo from the study of Dahlia Al-Syurgawi https://pdfs.semanticscholar.org/2ece/5653949dba3fc913b9e97e1dfb0e7d14e605.pdf

24
Procedure:

i. The test began with you standing on the tape strip placed at the center of the hexagon, which
is marked as the starting position labelled as “START”.

ii. On the ‘‘Start’’ command, you will begin to double leg hopping from the mid center of the
hexagon over each side and returned to the mid-center in a clockwise path until you repeated
around the hexagon three times and returned to the mid-center for 18 jumps.

iii. Stop the timer once you return to the mid center position after 3 repetitions around the
hexagon.

iv. You need to do 3 attempts of this exercise and record your time below.
Modified the procedures From the study of Dahlia Al-Syurgawi entitled THE EFFECTS OF A 6-WEEK PLYOMETRIC TRAINING ON AGILITY PERFORMANCE IN SILAT
OLAHRAGA https://pdfs.semanticscholar.org/2ece/5653949dba3fc913b9e97e1dfb0e7d14e605.pdf

ATTEMPS 1st 2nd 3rd AVERAGE

TIME

WHAT IS POWER

Power refers to a person’s ability to transfer energy into force at a rapid pace also known as
explosive body movement. Power is considered to be a combination of strength and speed. It
has also been defined as the ability to exert muscle force quickly. For this reason, some consider
it to be a combination of skill and health-related physical fitness. Some examples of power
include putting a basketball shot and vertical jumping.
Credits from: Skill related Components of fitness
https://www.everettsd.org/cms/lib07/WA01920133/Centricity/Domain/877/04%20%20Lifetime%20Fitness/03%20%20LTF%20Compone nts%20of%20Fitness%20Study%
20Guides/05%20-%20Skill%20Related%20Co.pdf

Thinking Notes
Vertical Jumps:
1. Stand with your side to a wall
2. With your feet flat on the ground, reach the arm closest to the wall as high as possible
3. Mark the highest spot you can reach. Either put chalk on your fingertips or have a friend
mark it with tape
4. From the same standing position, jump and hit the wall at the highest point of your jump.
Mark the spot the same way you did earlier. Do three attempts of this activity.
Adapted From https://www.stack.com/a/vertical-jump-test

Photo from http://www.higher-faster-sports.com/jointbyjointvert.html

25
WHAT IS SPEED?

Speed refers to a person’s ability to move fast. Speed combined with strength will provide power
and force. This is a skill-related component of physical fitness that relates to the ability to perform
a movement within a short period of time. There are many different types of speed such as running
speed, swimming speed, speed of hand or foot movement to name but a few. There are a wide
variety of tests of speed that are specific to different movements and activities. Some examples
of speed are:

running a fast-break in basketball

moving a racquet fast through the ‘hitting zone’ to hit a ball harder

running fast to catch a Frisbee during an ultimate Frisbee game

Credits from: Skill related Components of fitness
https://www.everettsd.org/cms/lib07/WA01920133/Centricity/Domain/877/04%20%20Lifetime%20Fitness/03%20%20LTF%20Components%20of %20Fitness%20Study%
20Guides/05%20-%20Skill%20Related%20Co.pdf

Thinking Notes

Justify your own. Using other activity or sports, give an example where speed is essentially needed.

WHAT IS REACTION TIME?

Reaction time is a skill-related component of physical fitness that relates to the time between one
of your senses recognizing a stimulus and your body moving in response. Reaction time can mean
the difference between winning or losing in sports, so it’s definitely a component of fitness that you
don’t want to overlook. For example, when a swimmer hears a whistle, they kick off and begin
their lengths in reaction to it. The swimmer with the best reaction time will kick off first, and therefore
have an advantage over the others!
From https://origympersonaltrainercourses.co.uk/blog/components-of-fitness
https://www.everettsd.org/cms/lib07/WA01920133/Centricity/Domain/877/04%20-%20Lifetime%20Fitness/03%20-
%20LTF%20Components%20of%20Fitness%20Study%20Guides/05%20-%20Skill%20Related%20Co.pdf

26
 Thinking Notes
Ruler Catch Test: What you need is a ruler and another person that will serve as your partner
for this test. Follow the instructions below.

Photo from https://cindyzhanginvestigation.weebly.com/the-experiment.html

INSTRUCTIONS

1. Get a 30cm ruler and look for a partner.

2. Your partner will hold the ruler near the 30cm mark and lets it hang vertically.

3. You will place your thumb and index finger either side of the 0cm mark ready to catch it when
it falls - their fingers shouldn’t touch the ruler.

4. Without warning your partner holding the ruler lets go and then you should try to catch the ruler
as soon as possible.

[Hint: To prevent guessing, vary the time before letting go of the ruler].

5. The level (in cm) just above your first finger where the ruler was caught is will recorded.

6. Do five tries of this activity.

Adapted from www.open.edu › openlearn › sites › files › g-force

ATTEMPTS 1st 2nd 3rd 4th 5th Average

LEVEL IN CM

27
WHAT IS COORDINATION?

Coordination is the ability to use the body parts and senses together to produce smooth efficient
movements. We have all seen someone who is uncoordinated, their movement looks awkward
and shaky. Being co-ordinated is vital in all sports, for example, hand-eye coordination in racket
sports and the coordination to use the opposite arm and leg when sprinting. From
https://www.teachpe.com/training-fitness/skill-related-fitness

Thinking Notes
Alternate Hand Wall Throw: The Alternate-Hand Wall-Toss Test is a test of hand-eye
coordination, where the participant throws a ball against a wall from one hand in an
underarm action, and attempt to catch it with the opposite hand. What you need are the
following equipment, tennis ball/ baseball or any improvised small ball, smooth and solid wall,
and a marking tape.

Photo from https://slideplayer.com/slide/13433873/

Procedures:

1. A mark is place on a certain distance from the wall (e.g. 2 meters, 3 feet).

2. The person stands behind the line and facing the wall.

3. The ball is thrown from one hand in an underarm action against the wall, and attempted to
be caught with the opposite hand. The ball is then thrown back against the wall and caught
with the initial hand.

4. Do this for 30 seconds and record it below

Successful Catch Count for both Left and Right Hand

28
WHAT IS BALANCE?

Although pretty self-explanatory, that doesn’t mean that balance isn’t one of the skill-related
fitness components that you shouldn’t work on. It’s actually pretty difficult when put into
practice.

Whether you’re going to be competing in sports, running a marathon, or doing some low-impact
exercise in your spare time, working on your balance will certainly benefit you.

It will even help you in your everyday life, especially with injury prevention. It could even spare
you a broken bone or two during your lifetime! The benefits of improving balance in the body
include:

 Enhanced performance during sports and athletic activities

 Improved cognitive function
 Increased injury prevention, even during everyday life
From https://origympersonaltrainercourses.co.uk/blog/components-of-fitness

Thinking Notes
Single Leg Balance Test: The ability to stand on one leg is important. When walking, you spend
about 40% of your time with one foot on the ground as the opposite leg is moving through the
air. The single leg stance is a simple, but very effective exercise for improving balance. From
https://www.verywellfit.com/single-leg-stance-exercise-for-better-balance-2696233

Phot from https://www.lifeline.ca/en/resources/14-exercises-for-seniors-to-improve-strength-and-balance/

Procedure:

1. Stand upright with your feet together. Remain safe while performing the test; have a stable
object like a chair or kitchen counter nearby so you can grab it if you start to feel unsteady.

2. Lift one foot off the ground. Do not allow your legs to touch (this may give you extra stability).

3. Watch a clock to see how many seconds you are able to stand on one foot and record this
number.

4. You may stop at 60 seconds. Do this for both legs and record how many seconds you perform
for both legs.
Adapted From https://www.verywellfit.com/single-leg-stance-exercise-for-better-balance-2696233

LEG SECONDS

RIGHT LEG

LEFT LEG

29
CLICK AWAY!

Check out the following sites for different ideas needed for the latter creation of exercises in this
module:
https://www.youtube.com/watch?v=28tO4NPo65Y
https://www.youtube.com/watch?v=3pqREQ_jAzw
https://www.youtube.com/watch?v=knxEIbf_Sd0

OFFLINE EXERCISES

Give at least three activities or sports that will measure each skill-related component.
The activities that has been discussed in this module are not counted.

1. Agility
a.
b.
c.
2. Power
a.
b.
c.
3. Speed
a.
b.
c.
4. Reaction Time

a.
b.
c.
5. Coordination
a.
b.
c.
6. Balance
a.
b.
c.

30
SAVE

 The development of these skill-related fitness components evolved together with the
developments in sport. That is why, the movements involved in these fitness tests tend to
be sport-specific and is best improved through practice --- a lot of practice.
 During the performance of different activities, you may also discover that you are excellent
in one skill-related fitness component but you lack the other components and need to
improve on them.
 You might also notice that, when you are good in a skill-related component, you may
possibly lack a specific health related fitness component, or vice versa.

From https://www.studocu.com/ph/document/ama-computer-university/physical-education-1/lecture-notes/skill-related-fitness-components/5213608/view

UPLOAD AND LEVEL UP!

In this lesson, we have learned about the skill-related components of fitness and the activities
related to each component, now create an exercise routine that will improve and strengthen
your agility, power, speed, reaction time, coordination and balance. Video document the
exercises routine that you created and do it for 8 weeks straight. Save all the recorded videos in
a flash drive and submit it on the 17th week of supposedly PE session via dropping by in our
university to transfer the files to your teacher’s laptop/flash drive. You may need to communicate
with your teacher for the exact deadline of submission.

SUBSCRIBE

OBJECTIVES SELF – RATING NOTE-TO-SELF

Rate how you extensively
you were able to do the
objectives for the lesson.
1 – poor 2 – good 3-
excellent
Have I been able to:
Write anything that you
think you still need to work
on or should remember
about this lesson and the
objectives.

1. recognize the
relevance of
knowing your
current physical
fitness level to
determine the
appropriate
physical
improvements you
need to do.
2. differentiate each
components of skill
related fitness
3. perform basic skill-
related fitness
components

31
 activities to grasp
knowledge
obtained from
discussions.
4. create my own
exercises routine
based on the
discussion.

REFERENCE:

(n.d.). Retrieved from https://www.myfit.ca/archives/definition_of_physical_fitness.asp

11 Components of Fitness: Health & Skill-Related (2019 Guide). (n.d.). Retrieved from

https://origympersonaltrainercourses.co.uk/blog/components-of-fitness

About The Author Michael Walden Mike is creator & CEO of TeachPE.com. He has a degree in

Physical Education. (2019, September 26). Skill Related Fitness. Retrieved from

https://www.teachpe.com/training-fitness/skill-related-fitness

About the Author: Dr. Soroush Khoshroo Dr. Khoshroo is a chiropractor, & Chiropractor, D. K. (2016,

December 24). 8 Must-Know Principles of Exercise - Dr. Soroush Khoshroo. Retrieved from

https://chiropractornorthshore.com/exercises-stretches/exercise-principles/

Anatomical Terms of Movement. (n.d.). Retrieved from https://teachmeanatomy.info/the-

basics/anatomical-terminology/terms-of-movement/

Hecht, M. (2019, November 26). Supination and Pronation: What It Means for the Foot and Arm.

Retrieved from https://www.healthline.com/health/bone-health/whats-the-difference-between-

supination-and-pronation

Know more. Be healthier. (2020, August 21). Retrieved from https://www.verywellfit.com/.

32
Laura Inverarity, D. (2020, February 03). Improve Your Balance With the Single Leg Stance Exercise.

Retrieved from https://www.verywellfit.com/single-leg-stance-exercise-for-better-balance-

2696233

Libretexts. (2020, July 14). 11.3: Health Related Components of Physical Fitness. Retrieved from

https://med.libretexts.org/Bookshelves/Health/Book:_Health_Education_(Rienk_and_Lundin)/11:_

Physical_Fitness/11.03:_Health_Related_Components_of_Physical_Fitness

Physical activity. (n.d.). Retrieved from https://www.who.int/health-topics/physical-

activity#tab=tab_1

Skill Related Fitness Components - Physical Education 1. (n.d.). Retrieved from

https://www.studocu.com/ph/document/ama-computer-university/physical-education-

1/lecture-notes/skill-related-fitness-components/5213608/view

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